Monkfish and Clam Bourride

Dairy Free
Very Healthy
Health score
65%
Monkfish and Clam Bourride
45 min.
4
384kcal

Suggestions


Indulge in a culinary experience with our Monkfish and Clam Bourride, a dish that beautifully marries the delightful flavors of the sea with the aromatic essence of fresh herbs and vegetables. Whether you're looking for a satisfying lunch or a sophisticated dinner option, this healthy, dairy-free recipe is sure to impress your family and friends.

The central star of this dish, the monkfish, is renowned for its tender, meaty texture, making it an excellent choice for a hearty main course. Combined with the briny goodness of small hard-shelled clams, this bourride showcases an enticing blend of flavors that will transport your taste buds to a Mediterranean seaside. The subtle notes of fennel and the warmth of red pepper flakes enhance the depth of the dish, while fresh basil and parsley contribute a touch of vibrancy and freshness.

This recipe not only exudes elegance but also offers a health score of 65, making it a guilt-free indulgence. With only 384 calories per serving, you can savor a restaurant-quality meal right in your own kitchen, all within 45 minutes. Served alongside crusty toasted bread, and topped with aïoli and green olive tapenade, this dish is a true celebration of fresh, wholesome ingredients. Prepare to impress with this delectable Monkfish and Clam Bourride that’s as beautiful as it is delicious!

Ingredients

  • leaves basil fresh whole
  • pounds clams scrubbed well (less than 2 inches wide)
  • inch top toasted ( 4 inches wide)
  • 0.5 cup wine dry white
  • large fennel bulb cored halved lengthwise thinly sliced lengthwise (sometimes called anise)
  •  basil fresh chopped
  • tablespoons parsley fresh chopped
  •  garlic clove halved thinly sliced
  • large leek white ( parts only)
  • teaspoon lemon zest fresh finely grated
  • pound monkfish fillet cut into 2-inch chunks
  • servings garlic aïoli green
  • tablespoons olive oil extra virgin extra-virgin
  • teaspoon pepper dried red hot
  • cup shallots thinly sliced (4 medium)
  • servings tomatoes 
  • 0.5 cup water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • sieve
  • tongs
  • colander

Directions

  1. Quarter potatoes, then cover by 1 inch with salted cold water in a 3-quart saucepan and simmer, covered, until just tender, 7 to 10 minutes.
  2. Drain in a colander, then cool.
  3. Wash leeks in a bowl of cold water, agitating water to loosen any sand, and lift leeks from water to a sieve to drain. Pat dry.
  4. Pat monkfish dry and season with salt and pepper.
  5. Heat oil in a deep 12-inch heavy skillet over moderately high heat until hot but not smoking, then sear monkfish lightly on all sides until golden, about 2 minutes total (fish will not be cooked through).
  6. Transfer fish to a plate using tongs.
  7. Heat 2 tablespoons oil from slow-braised tomatoes in skillet over moderately high heat until hot but not smoking, then sauté leeks, fennel, and shallots, stirring, until softened and edges begin to brown, 4 to 6 minutes.
  8. Add sliced garlic and sauté, stirring, until fragrant, about 2 minutes.
  9. Add clams, wine, water, red pepper flakes, zest, and tomato halves and cook, covered, until clams are fully open, 6 to 10 minutes, checking every minute after 6 minutes and removing clams as they fully open. (Discard any clams that have not opened after 10 minutes.) Using tongs, transfer clams to a large bowl or soup tureen.
  10. Add monkfish and potatoes to skillet and simmer, covered, until fish is just cooked through, 4 to 6 minutes.
  11. Remove from heat and stir in basil and parsley. Season with salt and pour over clams.
  12. While monkfish is cooking, rub one side of each toast with a cut side of halved garlic clove. Divide bourride among 4 shallow bowls.
  13. Add a garlic toast and top with a spoonful each of aïoli and tapenade.

Nutrition Facts

Calories384kcal
Protein28.55%
Fat36.36%
Carbs35.09%

Properties

Glycemic Index
117.38
Glycemic Load
8.64
Inflammation Score
-10
Nutrition Score
33.149565240611%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Eriodictyol
0.63mg
Hesperetin
0.12mg
Naringenin
1.34mg
Apigenin
4.32mg
Luteolin
0.03mg
Kaempferol
1.39mg
Myricetin
0.68mg
Quercetin
1.29mg

Nutrients percent of daily need

Calories:384.02kcal
19.2%
Fat:14.98g
23.04%
Saturated Fat:2.32g
14.53%
Carbohydrates:32.52g
10.84%
Net Carbohydrates:25.44g
9.25%
Sugar:13.91g
15.45%
Cholesterol:39.89mg
13.3%
Sodium:156.77mg
6.82%
Alcohol:3.09g
100%
Alcohol %:0.68%
100%
Protein:26.46g
52.91%
Vitamin K:116.09µg
110.56%
Vitamin B12:4.86µg
81.08%
Selenium:54.48µg
77.82%
Vitamin C:47.3mg
57.33%
Vitamin A:2835.43IU
56.71%
Manganese:0.88mg
43.87%
Phosphorus:432.9mg
43.29%
Potassium:1475.7mg
42.16%
Vitamin B6:0.82mg
41.18%
Fiber:7.08g
28.32%
Folate:107.63µg
26.91%
Vitamin E:3.71mg
24.72%
Magnesium:91.97mg
22.99%
Vitamin B3:4.48mg
22.4%
Iron:3.98mg
22.11%
Copper:0.33mg
16.49%
Calcium:133.97mg
13.4%
Vitamin B1:0.19mg
12.85%
Vitamin B2:0.18mg
10.79%
Zinc:1.5mg
9.98%
Vitamin B5:0.8mg
8.04%
Source:Epicurious